Vitamin D plays many essential roles in human health. In response to medical research, the Institute of Medicine of the National Academies of Science created new standards for vitamin D intake in 2010. Following these simple recommendations can help you avoid the risks of vitamin D deficiency.
Amounts
The recommended daily intake of vitamin D is 600 IU for children over the age of 1 and adults under the age of 70. Pregnant and breastfeeding women also require 600 IU each day. For adults over the age of 70, the daily recommended intake increases to 800 IU. A recommended daily intake has not been established for infants under the age of 12 month; however, the Institute of Medicine has set the adequate intake to 400 IU for infants age 0 to 12 months.
Uses
Your body needs vitamin D to regulate the amount of calcium and phosphorus in your blood. In addition, vitamin D plays a critical role in the maintenance of strong bones by aiding the absorption of calcium from foods. Vitamin D in the body may also help control high blood pressure, reduce your risk of certain cancers and control immune system function to prevent autoimmune diseases.
Deficiency
If you do not receive the recommended amount of vitamin D, you may develop signs of deficiency. Bone diseases such as osteoporosis may result from low vitamin D intake. Osteoporosis is characterized by brittle, fragile bones that fracture easily. Osteomalacia, a related bone disease, is marked by soft bones and muscle weakness. In children, insufficient vitamin D may lead to rickets, a disorder involving bone growth, resulting in skeletal deformities.
Sources
You can obtain the vitamin D your body needs through diet, sunlight or supplements. Foods rich in vitamin D include fatty fish, eggs, fortified cereals, juices and milk. One cup of milk provides 100 IU of vitamin D or approximately 17 percent of the recommended intake for adults under the age of 70. A serving of cooked salmon provides 447 IU or approximately 75 percent of the recommended intake. Your body can also produce vitamin D when your skin is exposed to sunlight. In northern regions, you may have difficulty receiving sufficient sunlight during the winter months. Since it is difficult to determine your amount of sun exposure, supplements are a good way to ensure that your vitamin D needs are met. Talk to your doctor before starting a new supplement and get advice on the dose that is right for you.
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